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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Tripod Practice (No Measure)

3 x Max Time Hold

Strength

Metcon (Weight)

Overhead Complex:

2 Push Jerks

1 Jerk

* Build to a MAX Weight in 15 Minutes.

Metcon

Shuttle Bug (AMRAP – Reps)

15 Minute EMOM of:

Minute 1: 30 Seconds Max 10 Meter Shuttle

Minute 2: 30 Seconds Max Sit-Ups

Minute 3: 30 Seconds Max Kettlebell Swings (70/53)

Score = Total Reps

Injury Prevention

LAX Ball Foot Smash (No Measure)

* 2 Minutes / Side